Egg rolls are a popular appetizer in American Chinese cuisine. The veggie versions often contain cabbage, carrots, bean sprouts, and other vegetables wrapped in a wheat-flour wrapper and deep fried. But are these veggie egg rolls actually a healthy option?
Are egg rolls vegetarian?
Traditional egg rolls are made with pork or shrimp in addition to vegetables. However, it’s easy to find vegetarian and vegan versions made with vegetable fillings only. When dining out or purchasing frozen egg rolls, check the ingredients list to ensure the filling doesn’t contain meat, fish, or egg products.
Are egg roll wrappers vegan?
The wrappers used for egg rolls are typically made from wheat flour and water. They do not contain any animal products and can be considered vegan. There are also wraps made with carb alternatives like coconut flour that work well for grain-free or low-carb diets.
Are veggie egg rolls lower in calories?
Compared to egg rolls made with pork or shrimp fillings, the veggie versions will be lower in calories. For example:
- 1 veggie egg roll (about 50g): 90 calories
- 1 pork egg roll (about 85g): 240 calories
- 1 shrimp egg roll (about 85g): 210 calories
The calorie difference is mainly due to the lower fat content of the filling. Veggie fillings contribute mostly complex carbs and fiber, whereas pork and shrimp add a lot of saturated fat.
Are the vegetables in egg rolls nutritious?
Egg roll fillings commonly contain ingredients like:
- Cabbage: Vitamin C, vitamin K, antioxidants
- Carrots: Vitamin A, vitamin K, fiber
- Bean sprouts: Vitamin C, folate, fiber
- Onions: Vitamin C, folate, fiber
- Garlic: Vitamin C, manganese, antioxidants
These veggies provide vitamins, minerals, fiber, and beneficial plant compounds. However, deep frying damages some of the heat-sensitive nutrients like vitamin C and antioxidants.
Are egg rolls high in fat?
Plain vegetable egg rolls are relatively low in fat compared to meat versions. However, all types of egg rolls are deep fried, which significantly increases the fat content. Here are some nutrition comparisons (per 1 roll):
| Type | Total Fat | Saturated Fat |
|---|---|---|
| Veggie | 4.5 g | 0.7 g |
| Pork | 12 g | 4 g |
| Shrimp | 10 g | 2 g |
The vegetable oil used for deep frying is high in omega-6 polyunsaturated fats, which can promote inflammation when consumed in excess. The frying process also leads to the formation of harmful compounds like advanced glycation end products (AGEs) and aldehydes.
Do egg rolls have carbs?
The main sources of carbs in egg rolls come from:
- Wrapper: 20-25g net carbs
- Filling: 5-15g net carbs
The wrapper contributes a significant amount of refined flour carbs. Fillings made with starchy veggies like cabbage and carrots also boost the carb count.
Do egg rolls have protein?
Egg rolls made with pork, shrimp, or other meats contain more protein than the veggie versions. Here is how the protein content compares (per roll):
- Veggie: 2-4g protein
- Pork: 10g protein
- Shrimp: 6g protein
While vegetable egg rolls are relatively low in protein, they can be paired with a plant-based protein source like tofu, edamame, or a vegan meat substitute to make a more complete meal.
Are egg rolls gluten free?
Most egg roll wrappers are made with wheat flour, which contains gluten. There are some gluten-free wraps made with rice flour, tapioca, or coconut flour that can be used to make gluten-free egg rolls.
For the filling, be sure to watch out for thickening agents that may contain gluten, like soy sauce or oyster sauce. Use gluten-free tamari instead.
Do egg rolls have cholesterol?
Egg rolls made with meat and shrimp contain dietary cholesterol, while veggie versions are cholesterol-free. The cholesterol content in 1 roll is approximately:
- Veggie: 0 mg
- Pork: 30 mg
- Shrimp: 50 mg
For heart health, the veggie egg rolls are the better choice, as they avoid the extra cholesterol found in animal products.
Are egg rolls considered processed food?
Technically, egg rolls would be classified as a processed food. Reasons for this include:
- Ingredients like refined flour and vegetable oils
- Manufacturing steps like deep frying
- Added preservatives
- Artificial flavors or colors
Some of the more processed elements can be avoided by making homemade egg rolls using whole food ingredients and baking rather than frying. But in general, store-bought and restaurant egg rolls would be considered processed foods.
Are egg rolls paleo?
Egg rolls are not paleo-friendly due to two main factors:
- Grains: The wrappers are made with wheat flour.
- Legumes: Fillings often contain beans sprouts.
However, some alternative wrap options can be used to make egg rolls paleo, like collard green leaves. And for the filling, swap bean sprouts for paleo veggies like zucchini, peppers, or mushrooms.
Can egg rolls be part of a healthy diet?
Egg rolls can potentially fit into a healthy diet in moderation, but there are some downsides to consider:
- High in refined carbs from white flour wrappers
- Large amounts of added fats from deep frying
- Typically low in protein compared to other appetizers
- Low in nutrients and fiber if fillings are starchy-based
To make egg rolls more nutritious, choose veggie fillings rich in vitamins, minerals and fiber. Portion to 1-2 rolls and pair with sides that offer protein, healthy fats, and antioxidants.
Healthier egg roll alternatives
For a healthier appetizer, consider these egg roll alternatives:
- Lettuce wraps with fresh veggies and tofu, chicken, or shrimp
- Roasted nori rolls with brown rice and veggies
- Baked spring rolls made with rice paper
- Zucchini rolls stuffed with hummus and avocado
Tips for choosing healthy egg rolls
If including egg rolls as an occasional appetizer, here are some tips for choosing healthier options:
- Select veggie fillings like cabbage, mushrooms, or edamame
- Check for preservatives, colors, or other artificial additives
- Balance with other non-fried, nutrient-dense foods
- Look for whole grain wrappers if possible
- Limit to 1-2 rolls per serving
Making homemade baked egg rolls
For the healthiest results, making egg rolls at home allows you to control the ingredients. Bake instead of frying to reduce fat and oil content. Here is a healthy baked egg roll recipe to try:
Ingredients
- 2 cups shredded cabbage
- 1 chopped carrot
- 1 chopped bell pepper
- 1 cup sliced mushrooms
- 1 cup bean sprouts
- 1 tsp minced ginger
- 2 minced garlic cloves
- 2 T light soy sauce
- 6 egg roll wrappers
Instructions
- Preheat oven to 425°F and line a baking sheet with parchment.
- In a skillet over medium heat, cook vegetables until tender, about 5 minutes.
- Add ginger, garlic, and soy sauce and cook 1 minute more.
- Place about 1/3 cup filling onto each egg roll wrapper.
- Roll tightly and place seam side down on baking sheet.
- Brush tops lightly with oil or spray.
- Bake for 15 minutes until browned and crispy.
The bottom line
Veggie egg rolls can be a relatively healthy appetizer when made with nutritious fillings and minimal added oils or salt. For the best nutrition and lowest fat, prepare egg rolls at home and bake rather than fry. Limit to 1-2 per serving and pair with other non-fried veggies, proteins, and healthy fats for a balanced meal.